BLEST Free Late Novice Program | LiftVault.com

	B	C	D	E	F	G	H	I	K	L	AD	AF	AG	AH	AI	AJ	AL	AM	BE	BG	BH	BI	BJ	BK	BM	BN	ET
1	Squat		<-- leave blank			Watch Video Before Using!																					LBS
2	Bench		<-- leave blank																								KG
3	Deadlift		<-- leave blank
4	WEIGHT	LBS
5	REP	8,6,4
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9		WK 1									WK 2								WK 3
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13		Squat		Bench				Deadlift			Pause Squat	CG Bench				BB Row			Squat	Bench				Deadlift
14		#VALUE!		#VALUE!				#VALUE!			#VALUE!	#VALUE!				#VALUE!			#VALUE!	#VALUE!				#VALUE!
15	DAY 1						Load	RPE	%	Notes					Load	RPE	%	Notes					Load	RPE	%	Notes
16	SQUAT	Squat		2	x	8	?	8	74%		Pause Squat	3	x	5	?	8	81%		Squat	4	x	4	#VALUE!	8.5	85%
17	BENCH	Bench		3	x	8	?	8	74%		CG Bench	3	x	5	?	8	81%		Bench	4	x	4	#VALUE!	8.5	85%
18	DEADLIFT	Deadlift		3	x	8	?	7	70%		BB Row	4	x	5	?	8.5	82%		Deadlift	4	x	4	#VALUE!	8.5	85%
19	ACC	Get an arm pump with DB work		3	x	10		9	71%		DB OHP	3	x	10		9	71%			3	x	10		8	68%
20	ACC	Walking Lunges with DBs		4	x	10		9	71%		Lat Pulldown	3	x	10		9	71%			3	x	10		8	68%
21	ACC			3	x	10		9	71%		Lateral Raise	3	x	10		9	71%			3	x	10		8	68%
22	ACC			3	x	10		9	71%			3	x	10		9	71%			3	x	10		8	68%
23																								8.0%
24		Pause Squat		CG Bench				BB Row			Squat	Bench				Deadlift			Squat	Bench				Stiff Leg Deadlift
25		#VALUE!		#VALUE!				#VALUE!			#VALUE!	#VALUE!				#VALUE!			#VALUE!	#VALUE!				#VALUE!
26	DAY 2						Load	RPE	%	Notes					Load	RPE	%	Notes					Load	RPE	%	Notes
27	SQUAT	Pause Squat		3	x	6	?	8	79%		Squat	1	x	3	?	9	89%		Squat	3	x	7	#VALUE!	8	76%
28	BENCH	CG Bench		3	x	6	?	8	79%		Squat	1	x	3	#VALUE!	9	84%		Bench	4	x	7	#VALUE!	8	76%
29	DEADLIFT	BB Row		4	x	6	?	8.5	80%		Bench	1	x	3	?	9	89%		Stiff Leg Deadlift	3	x	7	#VALUE!	7	74%
30	ACC	DB OHP		3	x	10		8.5	69%		Bench	1	x	3	#VALUE!	9	84%		Get an arm pump with DB work	3	x	10		9	71%
31	ACC	Lat Pulldown		3	x	10		8.5	69%		Deadlift	1	x	3	?	9	89%		Walking Lunges with DBs	4	x	10		8.5	69%
32	ACC	Lateral Raise		3	x	10		8.5	69%		Deadlift	1	x	3	#VALUE!	9	84%			3	x	10		8.5	69%
33	ACC			3	x	10		8.5	69%			3	x	10		8.5	69%			3	x	10		8.5	69%
34												3	x	10		8.5	69%
35		Squat		Bench				Deadlift				3	x	10		8.5	69%		Pause Squat	CG Bench				BB Row
36		#VALUE!		#VALUE!				#VALUE!				3	x	10		8.5	69%		#VALUE!	#VALUE!				#VALUE!
37	DAY 3						Load	RPE	%	Notes													Load	RPE	%	Notes
38	SQUAT	Squat		4	x	4	?	8.5	85%		Squat	Bench				Deadlift			Pause Squat	3	x	5	#VALUE!	8	81%
39	BENCH	Bench		4	x	4	?	8.5	85%		#VALUE!	#VALUE!				#VALUE!			CG Bench	3	x	5	#VALUE!	8	81%
40	DEADLIFT	Deadlift		4	x	4	?	8.5	85%						Load	RPE	%	Notes	BB Row	4	x	5	#VALUE!	8.5	82%
41	ACC			3	x	10		8.5	69%		Squat	2	x	8	#VALUE!	8	74%		DB OHP	3	x	10		9	71%
42	ACC			3	x	10		8.5	69%		Bench	3	x	8	#VALUE!	8	74%		Lat Pulldown	3	x	10		9	71%
43	ACC			3	x	10		8.5	69%		Deadlift	3	x	8	#VALUE!	7	70%		Lateral Raise	3	x	10		9	71%
44	ACC			3	x	10		8.5	69%		Get an arm pump with DB work	3	x	10		8.5	69%			3	x	10		9	71%
45											Walking Lunges with DBs	4	x	10		8.5	69%
46		Squat		Bench				Stiff Leg Deadlift				3	x	10		8.5	69%		Squat	Bench				Deadlift
47		#VALUE!		#VALUE!				#VALUE!				3	x	10		8.5	69%		#VALUE!	#VALUE!				#VALUE!
48	DAY 4						Load	RPE	%	Notes													Load	RPE	%	Notes
49	SQUAT	Squat		3	x	7	?	8	76%		Pause Squat	CG Bench				BB Row			Squat	1	x	3	#VALUE!	9	89%
50	BENCH	Bench		4	x	7	?	8	76%		#VALUE!	#VALUE!				#VALUE!			Squat	1	x	3	#VALUE!	9	84%
51	DEADLIFT	Stiff Leg Deadlift		3	x	7	?	7	74%						Load	RPE	%	Notes	Bench	1	x	3	#VALUE!	9	89%
52	ACC	Get an arm pump with DB work		3	x	10		9	71%		Pause Squat	3	x	6	#VALUE!	8	79%		Bench	1	x	3	#VALUE!	9	84%
53	ACC	Walking Lunges with DBs		4	x	10		8.5	69%		CG Bench	3	x	6	#VALUE!	8	79%		Deadlift	1	x	3	#VALUE!	9	89%
54	ACC			3	x	10		8.5	69%		BB Row	4	x	6	#VALUE!	8.5	80%		Deadlift	1	x	3	#VALUE!	9	84%
55	ACC			3	x	10		8.5	69%		DB OHP	3	x	10		9	71%			3	x	10		9	71%
56											Lat Pulldown	3	x	10		9	71%			3	x	10		8.5	69%
57											Lateral Raise	3	x	10		9	71%			3	x	10		8.5	69%
58												3	x	10		9	71%			3	x	10		8.5	69%
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61																							Average Intensity:	77.78%
62							Average Intensity:	74.33%							Average Intensity:	76.79%							Average RPE:	8.51
63							Average RPE:	8.25							Average RPE:	8.47							Average RPE Fatigue :	2.00
64							Average RPE Fatigue :	#DIV/0!							Average RPE Fatigue :	2.00						%SQ	%BN	%DL
65						%SQ	%BN	%DL						%SQ	%BN	%DL					NL	31%	35%	34%
66					NL	29%	36%	35%					NL	29%	33%	39%					VOL	#VALUE!	#VALUE!	#VALUE!
67					VOL	#VALUE!	#VALUE!	#VALUE!					VOL	#VALUE!	#VALUE!	#VALUE!
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